Meal Prep = Key to successfully eating clean

Everyone has a super busy life. Whether your time be consumed with work, hobbies, family, friends, travel, etc. we all have a schedule and usually one that's not conducive to eating "clean" all the time (or at least most of the time). Let's be honest- it's way easier to grab on the go, eat out rather than cook, or just pick and snack here and there to satisfy hunger and cravings! But I live by the saying below........

Now this isn't entirely the whole case and truth. You can most definitely find inexpensive food that is still high in protein, healthy fats, nutritious and delicious and if you MEAL PREP eating "clean" can be fairly easy! Now you might ask- What does it mean to "eat clean"? To me, clean eating is eating foods that are mostly natural- meaning not added with preservatives and artificial ingredients and that are high in vitamins and minerals and nutrients essential to fueling the body to be the best it can be! We want our food to give us energy, help our bodies recover when stressed, and build our immune system so we can live long, healthy lives! FOOD IS MEDICINE!

SO- Meal Prep....When we plan our meals ahead of time it's much easier to keep track of what we are putting in our bodies and also make sure we are getting all of our essential proteins, fats and carbs. These three things are the building blocks to meal planning. We want to make sure we include all components to get the most complete nutrition and fuel. Now every body is different, we have different goals- weight lose, weight gain, muscle building, etc and our bodies all react to foods differently so I can't just say eat these exact combinations of foods and have them be right for everyone. Just know that including proteins, fats, and carbs into your diet is ESSENTIAL and here are some examples of each.

PROTEINS

1.) Fish tuna (in can, in water is GREAT and inexpensive) salmon, cod, tilapia, shrimp, scallops 

ALL FISH SHOULD BE WILD CAUGHT, NOT FARM RAISED = CHEMICALS

2.) Chicken- boneless/skinless cutlets, whole fresh rotisserie (white meat), ground up, etc

3.) Turkey- breast or ground up 93% or 99% fat free

3.) Soy- milk, edamame, tofu (I personally limit my soy intake)

4.) Red meat- lean cuts in moderation, grass fed is best (I don't eat red meat, I don't like it!)

5.) Eggs 

6.) Whey/hemp protein- powders and bars (I use QuestBars and MaxPro protein powder)

*Beans- also considered to be starchy so a protein/carb source*

*Greek Yogurt (plain, unsweetened) also dairy so I count as a protein/carb source* (I also limit dairy- again personal preference that works for me!)

FATS

1.) Nuts- almonds, cashews, walnuts, etc

2.) Organic natural nut butters (no salt or anything else added)- peanut or almond

3.) Avocados

4.) Oil- coconut or olive oil

Some protein sources also have some healthy omegas like salmon, tuna, etc

CARBS- COMPLEX (long lasting energy)

1.) Sweet potatoes

2.) Oats

3.) Quinoa

4.) Ezikiel or sprouted bread

5.) Brown rice

CARBS- SIMPLE/FIBROUS 

1.) Fruits-berries, grapes, melon, bananas, pineapple (berries are lowest in sugar so I eat them most)

2.) Veggies- spinach, kale, arugula, celery, cucumbers, peppers, broccoli, brussel sprouts, string beans

So above is a nice list of some super "clean" and healthy options! Mix and match to make salads, soups, stir fry, sandwiches/burgers and all sorts of fun meals- options are almost endless! I will post recipes to help you out!!! 

The Key is to COOK AHEAD and Tupperware your food. Once all your chicken breasts are cooked it's super simple to package it up with some salad fixings and take it to go. For the most part you want to eat often enough to keep your metabolism moving. For most, eating every 2 1/2 to 3 hours is sufficient but going longer than 4 hours without fueling your body can cause it to store rather than use whatever you start feeding it. As a rule of thumb you can try and get 5-6 mini meals/snacks in a day. Meals being larger and more filling and snacks to keep you going in between! This may or may not include your pre/post workout shakes or mini meals. Everyone is different and amount of food is highly dependent on your exercise regimes and daily calorie expenditure at rest or (BMR- Basal Metabolic Rate). If you want yours done MaxMuscle in Lodi, NJ will do your for FREE! Stop in and pick up some MaxPro protein powder while you're there (Tiramisus -YUM!) and a FitMark lunch bag! With this bag there are NO EXCUSES.... your meals stay cool, fresh and you always have them with you....I also use mine as a purse for my wallet, phone, keys, etc!

All in all meal prep is what you make of it. It's about planning your meals ahead of time to make sure you never go hungry and are always fueling your body efficiently!